F3 Gold Rush
Plant. Grow. Serve.
Hilltop – 7/13/2

Hilltop – 7/13/2

Q – Psalty
  • ’88
  • Possum
  • McFly
  • Singlet
  • Psalty
  • MarkyMark
  • Abacus
  • LOL
  • Baby Back
  • Flavor Town
  • Dinghy
  • Cable Guy

Arm Circles IC 15each direction
Hairy Rockettes IC
Windmills IC
Wake up Burpees x 5

The Thang
Mosey into neighboorhood
Stop at the curb near the park
Alternating toe taps on curb OYO until Q was done
15 Derkins feet on curb OYO

Scout run through neighborhood to trail.
Scout Run – Front PAX sprints in a direction for a distance of his choosing then returns to the back of line.

Stop at cul-de-sac
PCMB x5 Prisoner Cell Merkin Burpees
Bolt 45 squats 15 H -15 L – 15 Full

Mosey down trail to bottom
Stop along trail
Plank for 6
Merkins IC Down/Up Candence
Stop along trail
30 LBCs

Stop and end of trail leading back up to the road
Bear Crawl up hill on the path back to the road (harder than you think)

Mosey back to the grass

Swamp Thing (named because the grass is always wet at Hilltop)
Wheel of Animal Walk – set cones on Grass for distance after each exercise at cone sprint back to beginning and wait for 6.
Frog Hop to cone – 20 Carolina Dry Docks
Bear Crawl to cone 20 smurf jacks
Duck Walk to cone- 10 crab cakes 2 is 1
Crab Walk to cone – 25 moutain climbers 2 is 1
Welsh Dragons to cone 4 Bear crawl 1 merk 1 plank jack
1 shoulder tap 2 is 1
go to cones

Flutter Kicks IC x 25 ish
Low Dolly IC x 10 ish
Marionettes 15 OYO
Plank Jacks IC x 20 ish

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